How to Help Kids and College Students Ditch Back-to-School Anxiety
It’s that time of year again—summer is wrapping up, and students are gearing up to head back to school. For some, it’s exciting, but for many others, it can feel downright overwhelming. The thought of early mornings, tough classes, and social pressures can trigger stress, anxiety, and even feelings of depression. But here’s the good news: there are real, effective ways to help students manage these feelings and head back to school with confidence.
How CBT Can Make Back-to-School Easier
Cognitive Behavioral Therapy (CBT) is one of the best tools for tackling school anxiety. So, how does it work? CBT helps students recognize and challenge those nagging, negative thoughts that keep them feeling stuck. So many of them sound like these:
“I’m going to fail this test,”
“No one likes me,”
“I can’t do this.”
These thoughts pop up without warning and make everything feel worse.
CBT teaches students how to flip the script. For example:
“I’ve prepared for this, and I can handle it.”
This change in thinking can make a huge difference in the long run. Plus, CBT also focuses on building better habits, like improving time management and avoiding procrastination, so students feel more in control and less overwhelmed.
What Are Negative Thoughts (and Why Do They Matter)?
Negative thoughts are those sneaky little voices in our heads that tell us we’re not good enough. They happen automatically, and most of the time, we don’t even realize how much they affect how we feel.
“I’m not smart enough.”
“I’m going to bomb this test.”
“Everyone thinks I’m weird.”
“I’ll never fit in.”
“I’m too ugly”
“They’re all mad at me”
Here’s something wild: research says 80% of our daily thoughts are negative thoughts, and 95% are the same exact thoughts we had yesterday. No wonder we get stuck in these mental loops! The thing is, most of these thoughts aren’t even true. In fact, 85% of the things we worry about never happen. And for the stuff that does happen? Most people realize they can handle it better than they thought.
This is why learning to catch and challenge these negative thoughts is so important. Once students start recognizing these patterns, they can stop them in their tracks, feel way more in control, and can take that next step forward.
DBT: Learning to Handle Big Emotions
Sometimes anxiety isn’t just about thoughts—it’s about emotions that feel totally out of control. That’s where Dialectical Behavior Therapy (DBT) comes in. DBT is all about teaching students how to manage their emotions and reactions.
Let’s say a student gets super anxious about giving a presentation. They might start avoiding school altogether just to dodge it. DBT helps by teaching mindfulness and coping strategies so they can handle those feelings without shutting down. It’s all about learning how to face challenges head-on without getting overwhelmed.
Exposure Therapy: Facing Fears, One Step at a Time
If school feels terrifying, Exposure Therapy can help students face their fears gradually. This isn’t about throwing them into the deep end. It’s about taking small, manageable steps to rebuild confidence.
For example, if a student is too anxious to go to school, they might start by just walking past the school. Then, they might sit in the parking lot, go inside for a few minutes, and slowly work up to attending full days. Over time, they realize that their fears aren’t as big as they seemed, and they gain the confidence to keep moving forward.
You Don’t Have to Handle Back-to-School Anxiety Alone
Getting ready for a new school year can be tough on the parents and the students. If you’re a parent, it’s hard seeing your child struggle with anxiety about going back to school. Maybe they’re worried about making friends, keeping up with schoolwork, or just stressed by the thought of being in a classroom again.
If your child doesn’t show any signs of being worried and hasn’t vocalized it, but your parent senses are tingling, just validate and ask about how excited they are or what they’re looking forward to before assuming they have anxiety. Give validation before jumping to fixing.
And if you’re a college student, being away from home can make it feel like you’re supposed to have it all together, but you don’t have to. Keep in mind that we adopt adult responsibilities gradually and it’s totally okay to ask for help.
Talking to your school teachers, counselors, or an outside expert in CBT and other techniques will help drastically in making the transition as stress-free as possible. You’ve got people in your corner, and you don’t have to do this alone.
Make A Plan
One of the best ways to ease that back-to-school stress is to start getting back into a routine before the first day sneaks up. A couple of weeks ahead of time, try setting a regular bedtime, planning out meals, or even picking out clothes the night before. Small things like that can make a big difference. And if you’re a parent, let your kid know it’s okay to feel nervous. New things are scary at first, but they get easier. If you’re in college, don’t forget you already did the hardest part! You moved away, found your school, and started your own life.
This is also where Evolve Counseling Fort Collins comes in, helping teens and adults. Lindsey Phillips, LPC, and Ben Smith, LPC are here to help you or your teen feel more in control, not just before school starts but all year long. We can teach practical strategies like managing anxiety with CBT, handling emotions with DBT, or facing fears step-by-step with Exposure Therapy. Whether you need in-person or online therapy, you’ll have the tools and support you need to feel more confident and less stressed.
So, let’s make this school year a good one. Reach out, and let’s figure it out together!
